Run or walk? Maybe this is what is often debated by many cardio sports lovers. Though both are good ways to keep you healthy and fit.
Running and walking are excellent cardio sports. Both can help you lose weight, improve sleep quality, improve mood, increase energy levels, reduce blood pressure and cholesterol, and reduce the risk of cancer, diabetes and heart disease. However, is it true that one of these sports is better than the other?
The main difference is running and walking
The mechanism of walking is somewhat different from running. Profiles of different steps of running and walking affect power efficiency, maximum speed and level of influence on body activity.
1. Knee angle
Knee will bend more when running compared to walking, and this can increase the strength that is charged to the ground during running. Increased flexibility of the knee also increases the strength produced by the quadriceps muscles or extensors. This is why running is more tiring for your knee than walking.
2. Maximum speed
The average running speed is around 5 km /hour, but fast walking and power walking can reach 8 km /hour. The speed that makes you more comfortable running than walking is known as the "break point" which is usually between 6.5 km /h and 8 km /hr. For most people, running steps make it possible to achieve higher overall speeds higher than walking.
3. Contact with land
One of the significant differences between running and walking is the length of time each foot touches the ground. During walking, contact feet with soil is greater than running.
Different steps when walking and running affect the power used in carrying out each step at different speeds. For example, a person weighing 100 kg walks or runs with a power efficiency of about 7 km /h, then below this speed, the walking step will save more energy than running, but if above this speed, taking a run is the most efficient.
When running better than walking
The advantage of running is running requires speed and requires a lot of effort from the heart, lungs and muscles. Therefore, when we run, more calories are burned. Here's the explanation:
J the number of calories burned per hour for someone weighing 72 kg
Walk 5 km /h = 317 calories
Walk 6.5 km /hour = 374 calories
Run 8 km /h = 614 calories
Run 9.5 km /h = 739 calories
Run 11 km /h = 835 calories
Run 13 km /h = 979 calories
Run 16 km /hour = 1,306 calories
When walking is better than running
For some time, walking will be better than running. Here's the explanation:
1. Running can stress your immune system
Walking will not "colonize" your immune system. Long distance runners are more vulnerable to developing infections, according to Dr. Uwe Schutz from University Hospital of Ulm, Germany. Marathon running, even if it's just exercise, not only burns fat, but also muscle tissue. This will place an undue burden on the immune system.
2. Running can sometimes damage the heart
In the journal Circulation, the researchers measured echocardiography of heart function in 60 fit runners before and 20 minutes after the 2004 and 2005 Boston Marathon. What they found was that before the race, none of the runners had signs of increasing serum for heart stress. After running, 36 of the 60 runners had increased triplet protein or troponin. Troponin is the main component of the heart muscle, but if troponin increases it will cause heart damage.
3. Running can cause osteoarthritis (arthritis)
According to a study published in the Journal of the American Osteophatic Association, running doesn't cause arthritis, but after a certain point, running will cause injury and arthritis. If you have been running for a long time and already have an injury, then you will find it easier to drain the lubricant glycoprotein joints, thus disrupting collagen tissue and slowly eroding the cartilage and causing a lot of microfrractors at the base of the bone.
4. Running can damage cartilage
Did you know that running can also damage cartilage? However, the study authors, published in the American Journal of state Sports Medicine, say that the debate about running distance affects damage to irreversible articular cartilage. Studies using MRI or magnetic resonance imaging show biochemical changes in articular cartilage that continue to increase after three months of reduced activity. Patellofemoral joints and medial knee vessels show the greatest wear and tear, this has a higher risk of degeneration.
Which is better, run or walk?
Dean Rhodes from Bodyzone Physiotherapy says that you need to walk before running. Walking makes much less pressure on the joints than running, and many people find that walking is easier to do than other sports. If you have a history of lower limb joint injuries, then you can get more benefits from the program walking faster than running. If you have a goal to lose weight, then brisk walking can provide results similar to jogging.
Running in a movement that can quickly burn more calories. Dean also said that each individual has different ways of building the body. Running is a sports choice for people with good bone structure and a light body. Conversely, if you have a heavy body, you might be better off walking or interval training. Running will burden your joints as much as three times your body with the burden of tripling the steps, so it's very important to train your body to get used to the pressure. And the most important thing is to use decent shoes for walking or running.
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